Five Tips For How to Reduce The Effects of Jet Lag

Interior view of Airbus A320-200 operated by Peach Aviation (ANA). Photo from 03. September 2015. Where: Incheon When: 03 Sep 2015 Credit: Daniel Kalker/picture-alliance/Cover Images

Mr. Tunc Tiryaki, founder of London Regenerative Institute, shares tips for how to reduce jet lag

If you are planning long-haul trips this year, you might want to consider how you can avoid the dreaded jet lag.

Jet lag is a combination of tiredness and several other symptoms that are caused by abruptly traveling between different time zones, leaving your body unsynchronised to the time of day.

Mr. Tunc Tiryaki, Founder of the London Regenerative Institute, has shared his advice for overcoming cross-time zone tiredness.

Adjust your schedule before traveling

Adjusting your schedule before a long-haul flight can help prepare your body for the time zone change.

“Jet lag occurs when your internal body clock (circadian rhythm) is disrupted due to traveling across multiple time zones,” Mr. Tiryaki stated. “Shifting your sleep schedule to match the destination’s time zone a few days before you travel can be hugely beneficial in helping your body adapt to the new time zone—it won’t be as shocking to the system!”

Adjust your watch and devices

Adjusting your devices as soon as you begin your travels to suit your new time zone can be effective in mentally preparing yourself.

“Change the time on your watch and electronic devices to the local time of your destination as soon as you board the plane,” the expert explained. “This mental shift can help you start adjusting to the new time zone before you even arrive.”

jet lag
© Pexels/Shoval Zonnis

Stay hydrated

Staying hydrated can help you sleep better when you are traveling, helping you avoid feeling tired.

“Stay hydrated before, during and after your flight. As tempting as the drinks trolley is, it’s best to avoid alcohol and caffeine as they can lead to dehydration and interfere with your sleep,” Mr. Tiryaki warned. “They can also disturb the circadian rhythm, the body’s internal clock which regulates the sleep-wake patterns, hormone production and body temperature.”

Enjoy the sunlight

It can be helpful to absorb some sunlight before and after your journey.

“Exposure to natural sunlight helps regulate your body’s internal clock,” Mr. Tiryaki recommended. “Spend time outdoors during daylight hours at your destination to help reset your circadian rhythm. If the sun is shining there is also the added benefit of boosting vitamin D levels!”

Stay awake

Once you arrive at your destination, try to avoid the urge to nap.

“Upon arrival, try to stay awake until the local bedtime to help the body adjust to the new time zone more quickly,” the expert advised.

—Cover Media via Reuters Connect

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